I know once I started getting heavier into the gym I had two thoughts. How do I get bigger and more muscular? How can I boost my Testosterone fast?
It turns out there are a few things you can do to raise your Testosterone levels fast before resorting to TRT.
Let’s give a brief overview of Testosterone and Testosterone decline first.
Testosterone is one of the essential hormones in the body; while many limit its function to just improving sexual function, others understand its importance in improving mood and general lifestyle in men. The average testosterone levels for an adult male range between 300 and 950 ng/dL. However, many men experience lower testosterone levels due to the rise in inactive/sedentary lifestyles.
Many have taken to various methods to help increase testosterone levels in their body;. In contrast, these methods are effective, but many are not known to raise testosterone quickly. Hence, if you need to increase the testosterone level in your body effectively and at a fast rate for an upcoming event, this guide from Lindy Health takes you through ways to achieve an increased testosterone level at a rapid pace.
Table of Contents
Causes of Testosterone Decline
It is natural that as one begins to advance in age, testosterone levels in the body begin to decline gradually. However, aside from age, certain factors cause a reduction in testosterone levels in men. Such other factors include:
- Obesity or sudden weight loss
- Diseases like autoimmune disease, kidney problems, and liver cirrhosis
- Excessive alcohol use
- Chemotherapy and other cancer treatments
- Trauma caused by injury or infection
- Metabolic disorders like hemochromatosis
- Testicular diseases
How to Boost Testosterone Levels Fast
Testosterone is responsible for many physical factors seen in men, like facial and body hair growth and muscle strength. Maintaining optimal levels of testosterone hormone is essential throughout life. Hence, in cases where some factors have led to a decline in the level of this hormone, here are some proven ways to boost testosterone levels in time for an event;
Dietary Changes to Boost Testosterone
Specific dietary patterns have been linked to a decrease in testosterone levels in certain people. A countereffect can be realized by making decisive changes in diet. Hence, there are both foods to consume and also foods to avoid to raise your testosterone levels.
What to eat?
Eat more foods containing healthy fats; these include oily fish, whole eggs, and fried foods. Food experts state that your daily calorie intake should have about 20-30% of fats.
Nutrients like Vitamin-D, Omega-3 fatty acids, magnesium, and Zinc are also crucial for healthy testosterone levels. Hence you can take these supplements or eat more foods containing these nutrients.
Oyster contains a lot of Zinc; in fact, it has more Zinc per serving than any other food. Milk and dairy products are rich in vitamin D, and vegetables like spinach and kale are rich in magnesium. Fish like herring and salmon are rich in Omega-3 fatty acids. Onion contains a lot of nutrients that support testosterone production.
The above-listed foods are good selections to incorporate into your diet if you want to boost your testosterone level fast.
What to avoid?
Alcohol: excessive intake of alcohol can impact fertility and testosterone production in the body.
Processed foods: Processed food generally contains a lot of trans fats, impairs testicular function, and reduces testosterone levels. One can also ingest bisphenol A (BPA), a chemical found in plastic containers that have been found to lower testosterone level and production.
Foods containing soy (studies have shown that soy-based products reduce testosterone levels due to phytoestrogens).
Some nuts like almonds and walnuts have been found to increase the level of sex hormone-blinding globulin(SHBG); SBHG binds to testosterone and can reduce the amount of free testosterone in the body.
Regular Exercise is Proven to Increase Testosterone
While this may sound cliché, it is an effective method that helps to increase your testosterone levels in 24 hours. If you already exercise regularly, you can make a few changes to your workout routine. High-intensity interval training (HIIT) is an effective procedure that helps to increase oxidative stress, which would, in turn, raise testosterone circulation. HIIT includes workout procedures like press-ups, pull-ups, or lunges.
While this works well for some hours, to maintain a consistent increase in testosterone levels, make this workout plans a daily procedure; continue for about a week, and you will notice a significant boost in your testosterone, amongst other health benefits. Also, ensure that these exercise procedures are done outdoors. Vitamin D, one of the many blessings of sun exposure, can help raise testosterone levels.
Lifestyle modification like getting proper sleep and losing weight for overweight people has been linked to increasing or maintaining normal testosterone levels. Restricted sleep has been shown to significantly reduce testosterone levels in the body; it is recommended that an individual aim to sleep at least 7-8 hours per night. Also, overweight or obese males have diminished testosterone levels compared to an average individual of the same age.
Use of TRT and Supplements for Fast Results
Another method to boost your testosterone is by using testosterone replacement therapies. These testosterone boosters can be applied orally, by injection, or as patches; they are also available in solid, liquid, or gel-like forms. There are various types, depending on how long you require the hormone.
Using testosterone boosters is an artificial method of increasing your testosterone level; testosterone boosters provide a quick surge in testosterone level, but potential users should be aware of the possible side effects on fertility, especially for those seeking to make a baby.
Frequently Asked Questions
Yes, there are natural methods that help to raise testosterone levels in the body. Many people consider other ways which could be effective. However, natural methods do not have side effects and are known to provide several other health benefits.
Natural testosterone boosters include healthy foods, regular exercise, adequate rest, and outdoor exposure.
Studies have shown that certain food choices can help improve testosterone levels in the body. Foods rich in Zinc, protein, magnesium, and omega-3 fatty acids are an excellent choice for this desired effect. Other foods that are great for optimal testosterone levels are eggs, oysters, cocoa, dark leafy vegetables, berries, Avocado, and shellfish.
The time taken to raise testosterone depends on various factors, like the methods taken to raise the level, the dosage used, and the duration of use. For exercise, it takes about 15 minutes after exercise for testosterone levels to be increased.
Some other supplements take about four weeks till maximal testosterone levels are reached.
Testosterone is a hormone; hence, if there are low levels in the body, certain symptoms will begin to manifest. These symptoms include hair loss, mood swings, hot flashes, osteoporosis, fatigue, reduced testicular size, reduced body mass, and low sex drive. These symptoms help tell that testosterone levels are low.
Testosterone boosting has been on the rise due to the general decline in testosterone levels in men over the years. However, many of these methods of boosting testosterone are not applicable when testosterone levels need to be raised quickly. You might also wonder if there are natural ways to improve testosterone levels with fewer side effects.
A change in dietary lifestyle that involves more consumption of eggs, oysters, and leafy vegetables is a great start. Also, changing your daily workout routine can go a long way in boosting testosterone levels. Suppose you are, however, considering using other methods like a